RSS Feedhttps://10.40.239.129/blogs/rss-feed/Blog RSS Feeden{F15D5A37-8647-4E98-BBA1-6C2873A53EBC}https://10.40.239.129/blogs/2014/03/firefighter-outlines-heart-goals-for-the-next-100-days/Firefighter outlines heart goals for the next 100 days<p class="p1">So the day has finally arrived. The start of the heart healthy challenge.</p>
<p class="p2">I decided to apply for this great opportunity because I really needed a kick in the right direction. I'm tired of feeling tired all the time. I may be almost 40, but I don't have to feel like it. Yeahhhhh!!! They picked me. What a great day it was to find out I was one of the 15 firefighters.&nbsp;</p>
<p class="p2">Wow, so today we got our starting goodie&nbsp;bag. Hmmm. What fun stuff and&nbsp;information is in there I wondered. Well... it had my blood chemistries. Ouch, cholesterol 291. Lipids (the fat stuff) 410, others, yucky, and I'm too embarrassed to admit them! Oh geez I don't even want to tell you my weight or BMI! It's safe to say I need more then a little kick in the right direction!</p>
<p class="p2"><strong>Goals for these next 100 days</strong></p>
<p class="p1">1. &nbsp;Eat better and cleaner!</p>
<p class="p1">2. &nbsp;Drop some weight!</p>
<p class="p1">3. &nbsp;Move more!</p>
<p class="p1">4. &nbsp;Feel better!</p>
<p class="p1">5. &nbsp;Get those yucky blood chemistries down to a safe level!!!!</p>
<p class="p1">6. &nbsp;Run a 5k without stopping!</p>
<p class="p2">I think my biggest challenge will be food!!! I love food! &nbsp;As I write this my son is sitting next to me eating a cheeseburger, hmmmm. I ate a salad with tuna on top; it was actually quite yummy! I sprinkled ranch seasoning on top so I got&nbsp;a nice bit of flavor without the fat and&nbsp;only 12 calories. I think I'm going to try some new recipes of some of my favorite foods, but with a&nbsp;healthy twist. How does a cauliflower pizza crust sound???&nbsp; I will let you know.</p>
<p class="p2">I look forward to this new adventure. The group that was selected are a bunch of characters and great people. I look forward to competing against them and hopefully coming out on top.&nbsp;</p>Mon, 17 Mar 2014 00:00:00 -0600{7260BAF7-42AF-4247-8606-8BB97B421A4C}https://10.40.239.129/blogs/2014/03/nutrition-tip-make-half-your-plate-fruits-and-vegetables/Nutrition Tip: Make half your plate fruits and vegetables<p>Fruits and vegetables are high in fiber and water, so they can be filling, but <strong>they are very low in calories</strong> and can help us with our weight management goal. Plus they are packed with vitamins and minerals. In fact, you probably do not need a multivitamin if you are getting lots of fruits and vegetables!</p>
<p><strong>Aim for 3-4 servings of fruits, and 3-4 servings of vegetables a day.&nbsp;</strong>The more color, the better! So if you tend to stick with the greens, for example &ndash; lettuce/spinach, broccoli, zucchini, etc &ndash; try the reds (apples, bell peppers, tomatoes), oranges (carrots, butternut squash, yams), yellows (summer squash, bell peppers, bananas), and blues/purples (blueberries, eggplant, grapes). This helps to make sure we&rsquo;re getting a wide variety of nutrients.</p>
<p>Keep in mind, when we buy fruits and vegetables when they are fresh, they can be less expensive. That being said, having frozen fruits and vegetables can be a good back-up. Just <strong>watch out for canned fruits and vegetables</strong> which tend to have added sugars and sodium &ndash; these may not be as healthful as fresh or frozen varieties.</p>Mon, 17 Mar 2014 00:00:00 -0600{44EFCD7D-ED0D-4D46-92D1-6E2A88A9B2F7}https://10.40.239.129/blogs/2014/03/what-a-parent-of-a-child-with-cardiac-disease-should-do/What a Parent of a Child With Cardiac Disease Should Do<iframe width="560" height="315" frameborder="0" src="//www.youtube.com/embed/5msmoKI5ZkU"></iframe>Fri, 14 Mar 2014 00:00:00 -0600{55818683-3DE9-4135-BCD4-0954CAE75509}https://10.40.239.129/blogs/2014/03/what-grandma-taught-me-about-heart-health/What Grandma Taught Me About Heart Health<iframe width="560" height="315" frameborder="0" src="//www.youtube.com/embed/VRYt7azSE9E"></iframe>Fri, 14 Mar 2014 00:00:00 -0600{512D3722-A0BB-4574-B4E9-FA7B45D61892}https://10.40.239.129/blogs/2014/03/firefighter-david-larsen-and-the-start-of-the-my-heart-challenge/Firefighter David Larsen and the start of the My Heart Challenge<p>When I first heard about the Challenge I was intrigued by the opportunity being given to local area firefighters to improve their overall health, and the experience of learning about unhealthy behaviors and how to change for the better.</p>
<p>Before I applied there were a lot of thoughts and emotions running through my mind.&nbsp; Worries about people and co-workers perceptions of me, worries about the process and my participation in the program, as well as honestly being a little scared of what the pre-screening tests would say about my current health.&nbsp; But when I had a serious heart to heart with my own brain I realized one very important thing&hellip;&nbsp; It&rsquo;s my health and welfare that matters, nothing else.</p>
<p>I applied to the program and was genuinely excited when I received notification that I had been chosen to participate.&nbsp; Attending the orientation and seeing familiar faces in the room made my worry and stress melt away.&nbsp; I realized at that point that everything I was worried about weren&rsquo;t just issues I was dealing with, but were probably things a lot of people in the room were facing as well.</p>
<p>After completing all of the pre-screening tests, I found that I was actually looking forward to getting started and couldn&rsquo;t wait for the Kick Off.&nbsp; I am eager to start attending the classes and gain knowledge that I know will help me change for the better.&nbsp; I know I have a lot of work ahead of me, and I can&rsquo;t wait to get started.</p>
<p>I will do my best to keep everyone aware of the process and my participation in the program.&nbsp; I also plan on sharing any interesting ideas or insights throughout this process&hellip; whether good or bad.&nbsp; My hope is that these posts may encourage others to make the choice to get started in a program, or to help those who might be struggling with similar problems I am facing.</p>
<p>Until next time&hellip;</p>
<p><strong>David Larsen<br />
</strong>Firefighter<br />
South Salt Lake Fire Department</p>Fri, 14 Mar 2014 00:00:00 -0600{A2204F3C-869D-4B3F-89D0-A7D370BA4B1E}https://10.40.239.129/blogs/2014/03/firefighters-compete-for-better-heart-health/15 Firefighters compete for better heart health<p class="p1">Firefighters from Murray City, Salt Lake City, Sandy City, South Salt Lake, Unified Fire Authority, West Jordan and West Valley City are participating in the 2014 My Heart Challenge at Intermountain Medical Center. The three-month challenge began with a weigh-in ceremony and a heart-healthy breakfast on Thursday, March 13 and will conclude in late June.&nbsp;</p>
<p class="p1">Firefighters have a very demanding lifestyle. There's a lot of stress and shift work, which puts them at increased risk for heart disease. Learning how to manage stress, incorporate heart-healthy meals into their daily schedules and finding time for regular exercise is key to improving their health.</p>
<p class="p2">"The number one risk for firefighters is not a work-place accident," said Brent Muhlestein, MD, cardiologist from the Intermountain Medical Center Heart Institute.&nbsp;"Their greatest risk is having a heart attack while on the job. Our goal with the My Heart Challenge program is to help prevent that from happening. With some work and commitment, these firefighters and their colleagues can reduce their risk of that happening."</p>
<p class="p2">The Challenge is designed to not only to help the firefighters enhance their heart health and reduce their risk of heart attack and heart disease, but to have them spread that message to their colleagues in their fire stations and throughout their communities.&nbsp;</p>
<p class="p2">During the kick-off breakfast, many of the firefighters shared their excitement as the Challenge got underway.&nbsp;</p>
<p class="p2">"I signed up for the My Heart Challenge because I wanted to get more heart healthy, and I really want to stick around for a while," said Terry Addison, Battalion Chief for the South Salt Lake Fire Department.&nbsp;</p>
<p class="p2">Bruce Cline, Fire Chief for the Sandy City Fire Department, agreed.&nbsp;"I plan to lose some weight and set an example for all the other firefighters here in Sandy," he said. "I also want to show that if the chief can do it, anyone can do it."</p>
<p class="p3">"I signed up for the My Heart Challenge because my dad had several heart attacks and my mom's side of the family has high blood pressure, so I want to do what I can to help me keep my heart healthy," said Sharee Rosqvist, firefighter and paramedic with the West Jordan Fire Department.</p>
<p class="p2">Chris Kinzel, a captain with the West Jordan Fire Department, said he's participating with his granddaughters in mind. &nbsp;"I signed up for the challenge because I have a big heart, but it's not working very well. I have three granddaughters I like to take on walks, and they run circles around me. It's getting to be that grandpa's getting old and fat. I can't help the old, but I sure can help the fat."</p>
<p class="p5">During the 14-week Challenge, firefighters will work with a team from the Intermountain Medical Center Heart Institute that includes exercise specialists, dietitians&nbsp;and heart experts to develop individualized plans to&nbsp;help them make positive, health-improving changes to their lives. Two awards will be given at the end of the Challenge and each winner will receive $1,000 to use toward purchasing wellness equipment for his or her fire station.</p>
<p class="p1">For the first time, there is also a play-at-home version of the My Heart Challenge. The first 50 people to register on the Fox 13 News website will play from home. Visit Fox13Now.com for all the detail and to register if you are interested in being one of the Play at Home contestants.</p>
<p class="p1">Follow the progress of the 15 firefighters competing in the 2014 My Heart Challenge by following Intermountain Medical Center on Facebook.</p>Thu, 13 Mar 2014 00:00:00 -0600{83BA02DA-0898-4595-B448-7AB0986A34AF}https://10.40.239.129/blogs/2014/03/taking-control-of-your-blood-pressure/Taking Control of Your Blood Pressure<p>Nearly 75 million adults have been diagnosed with high blood pressure, or hypertension, in the United States. That is one out of every three adults. Hypertension is systolic blood pressure (pressure when your heart is pumping) of 140 mm Hg or more or a diastolic blood pressure (the pressure between pumps) of 90 mm Hg or more. This is the level where most physicians will begin medical therapy and lifestyle changes. In diabetic patients and those with heart or kidney disease, medications start even earlier.</p>
<p>People with a systolic blood pressure in the 120 to 139 mm Hg range or a diastolic blood pressure in the 80 to 89 mm Hg range are pre-hypertensive. It is essential that pre-hypertensive patients make lifestyle changes.</p>
<p>The goal of treatment is to achieve a target blood pressure less than 120/80 mm Hg. This reduces the risk of stroke, heart attack, heart failure, retinal diseases of the eye, peripheral arterial disease and kidney damage. Studies show that blood pressure therapy reduces stroke incidence by 35 to 40 percent, myocardial infarction by 20 to 25 percent, and heart failure by more than 50 percent.</p>
<p>Hypertension is usually a lifelong disease. I always tell my patients that in the large majority of cases we cannot &ldquo;cure&rdquo; high blood pressure. However, we can definitely control it; and the measures you take to control your blood pressure are in place for life. For life is the key phrase here&mdash;to live a healthy, productive, and vital life. </p>
<p>Medications can only do some of the work to manage high blood pressure. You, the patient, must be an active and involved partner in combating the illness.</p>Wed, 12 Mar 2014 00:00:00 -0600{37607302-F66B-4C76-85B1-4F7B70BAD4A4}https://10.40.239.129/blogs/2014/03/what-is-angina-pectoris-and-how-do-we-prevent-it/What is Angina Pectoris and How Do We Prevent it?<p>Angina, or angina pectoris, is the discomfort or pain that occurs when the blood supply to the heart muscle is decreased due to the narrowing of a coronary artery. People describe angina as discomfort, pressure, or pain in the chest, back, neck, shoulders, arms (especially the left arm), or jaw. These symptoms most often happen with increased activity or emotional stress.</p>
<p>Angina is a sign that the heart muscle isn&rsquo;t getting the oxygen it needs. It doesn&rsquo;t cause permanent damage to the heart, but it can be a warning of a heart attack. So even though some people experience angina for many years without ever having a heart attack, angina pain should be taken seriously.</p>
<h3>Prevention</h3>
<p>Adopting a heart-healthy lifestyle can help you keep your cholesterol and blood pressure down, keep your arteries clear, and prevent angina.</p>
<ul>
<li>Eat lots of fruits, vegetables, whole grains, and low-fat sources of protein such as nuts and fish.</li>
<li>Exercise regularly.</li>
<li>Maintain a healthy weight and keep diabetes under control.</li>
<li>Quit smoking.</li>
</ul>Mon, 03 Mar 2014 00:00:00 -0700{8070C37D-BCDF-40F3-A2EB-5AB2A53442D5}https://10.40.239.129/blogs/2014/02/what-is-the-new-smoking-sitting-or-sugar/What is the New Smoking: Sitting or Sugar?<iframe width="560" height="315" frameborder="0" src="//www.youtube.com/embed/LxgoKBTaqbg"></iframe>Thu, 27 Feb 2014 00:00:00 -0700{F75D2B02-5966-4102-AC1F-D38D8EF93D73}https://10.40.239.129/blogs/2014/02/changes-to-make-before-and-after-heart-surgery/Changes to Make Before and After Heart Surgery<p>Overall good nutrition is vital for us to be healthy, prevent many diseases and feel good, and is especially important for our hearts as heart disease is the number one killer of women and men in the United States. Many people manage their disease with medication, diet, and exercise alone, but sometimes surgery for heart disease is necessary. If heart surgery is in your future, you can prepare a bit with lifestyle changes. </p>
<ul>
<li>First, <strong>quit smoking</strong>. Smoking inhibits the body&rsquo;s ability to heal. </li>
<li>Second, if you have diabetes, make sure that you <strong>keep your blood sugars well controlled</strong>; high blood sugar also makes it hard for our bodies to heal. </li>
<li>Finally, you want to be <strong>well nourished before going in for surgery</strong>. Our bodies get stressed when we are ill or have surgeries and it&rsquo;s very important to have good nutrition before your surgery to help you heal faster after your surgery. If you&rsquo;re eating normally and following any guidelines your doctor or dietitian has given you, then keep at it. If you find that you&rsquo;ve had a poor appetite, haven&rsquo;t been eating normally and maybe have lost some weight, try finding foods that you can eat or use supplement drinks such as Ensure so you can get the calories and protein that your body needs. You don&rsquo;t want to be on a strict weight loss diet before surgery, so if you&rsquo;ve been really cutting back on calories and are losing weight really fast, you may want to add a little more food and make your weight loss slower &ndash; about half a pound a week or so.</li>
</ul>
<p>After your surgery, you want to make sure to have good nutrition, as well. If you&rsquo;ve had a major surgery such as open heart surgery, your body will need a bit more protein and enough calories to heal. It can be hard because you may be on medications that affect your appetite. When our bodies heal from a wound, they need extra &ldquo;supplies&rdquo; (i.e. protein and calories) and if they don&rsquo;t get what they need from what we feed ourselves, they will take it from the muscle stores we already have. It&rsquo;s kind of like fixing a wall that&rsquo;s been torn down in your house; you don&rsquo;t take wood and sheetrock from other walls to rebuild it, you go to Home Depot and buy the supplies you need so the whole structure stays strong.</p>
<p>Your diet after surgery may also need to change to keep your heart healthy. Eating less saturated fat (usually the fat that comes from animal sources) will help keep your cholesterol in check, and cutting out as much <em>transfat</em> from your diet will also help your cholesterol. (Transfat is in stick margarine, cookies from the store, and other products. You want to look for any type of hydrogenated or partially hydrogenated oils on the list of ingredients and just skip those foods). Since our bodies still need fat, you&rsquo;ll need to trade those unhealthier fats for some healthier ones from foods like olive oil, nuts, avocados, and fatty fish. A low sodium diet is also recommended because too much salt can cause changes in our bodies that put stress on our hearts. Ideally you&rsquo;ll also want to add lots more fruits, vegetables, and whole grains; these foods not only help with overall health, but also with our hearts. The DASH diet (<a href="http://dashdiet.org/">find more about the DASH diet here</a>) follows all of these recommendations and can be a guide to help you figure out what to eat. Be sure to get the physical activity and exercise your doctor recommends, stay away from smoking, keep your blood sugar in good control, and do things that make you happy and help you get rid of stress.</p>Tue, 25 Feb 2014 00:00:00 -0700